Transform You: Week 2 advanced workout

[MUSIC PLAYING]

Welcome to your Week Two Transform-You workout. This week, we'll build on last week's success

as you continue to challenge yourself. You'll do lunges, rows, Romanian Deadlifts, and a push up

variation inspired by a superhero. This week's workout, you'll need a pair of dumbbells and your resistance band.

Keep the tempo for these moves slow, so you can really focus on your form and make every rep count.

If you feel like your form is slipping, back off on the weight or number of reps performed. Do all of the exercises in a circuit form

with minimal rest in between. If it feels like hard work, it is. Nothing worth accomplishing comes easy.

[MUSIC PLAYING] The calf stretch is a great way to improve lower body alignment

and reduce the risk of injury. Starting position, feet staggered, toes pointed forward.

I want you to shift your weight into your right leg while keeping your trail leg heel planted firmly on the ground.

We will hold this position for 30 seconds. You ready? Let's go. [MUSIC PLAYING]

We're halfway there. Great job. Make sure you remember to breathe.

And five, Four, three, two, and one.

Come up. We're going to switch legs now.

Make sure the back heel stays planted. Chest up. Sit in to the left and hold it 20 seconds.

Let's go. [MUSIC PLAYING]

Make sure you remember to breathe.

We're halfway there.

And five, four, three, two, and one.

Great job. [MUSIC PLAYING]

Hip flexor flexibility is essential for you to maintain proper posture and alignment during all of your exercises.

Starting position, feet hip width apart, shoulders back. Place your hands on your hips.

Take your right leg, reach it back. Make sure your toe is pointed straight along with the lead leg.

You're going to slightly shift to your left leg, tucking your hips underneath, squeezing your right glute while maintaining good posture.

We're going to hold this position for 30 seconds. Make sure you do not allow your lead knee to travel past your toes.

Excellent job. Now to create a deeper stretch, what I want you to do

is take your right arm, reach and extend towards the ceiling, slightly shifting into your left side and holding that position.

Excellent. And three, two, one-- outstanding.

Return back to the starting position. Great job. On the other side, now we're going to reach back

extending the left leg. Make sure that your toes are pointed straight ahead. Sit into that right leg.

Tuck your hips underneath, squeezing the glutes. Make sure that your shoulders are pulled back. Do not allow your knee to travel past your toes

as well on the lead leg. Great job. Hold this for me, 30 seconds. Excellent.

Make sure you Breathe.

And now for a deeper stretch, what I want you to do is take your left arm, extend it towards the ceiling, slightly shifting to the right and holding that right there.

Excellent. In four, three, two, and one--

return back to the starting position. Great job. [MUSIC PLAYING]

Improving chest and shoulder flexibility is essential to help you maintain proper form and posture.

Starting position, feet hip width apart, toes pointed straight ahead. Position your arm at a 90 degree angle in a doorway

or against a sturdy wall. You're going to hold this position, extending your chest out, pulling your shoulder blades back, and gently rotating outward,

holding that for 30 seconds. You ready? Let's go.

Again, keep your core nice and tight. Keep your chest out. Gently rotate outward, so you feel a light stretch

on your shoulder.

Excellent. Make sure you breathe. And five, four, three, two, one--

great job. Now we're going to transition to the other side. Chest out, shoulder back, gently rotate outward,

getting a nice stretch on your shoulder. Hold that position for 30 seconds. You Ready? Let's go.

Great job. Keep the shoulder back and down. Gently rotate outward. Keep your core tight.

Great job. And 10, nine eight, seven, six, five,

four, three, two, and one-- great job. [MUSIC PLAYING]

The Side Plank is a phenomenal way to focus in on your core and shoulders. Starting position, make sure that your elbow is directly

below your shoulder, feet flexed. From here, we're going to raise our hips up, squeeze our glutes,

pull our hips forward. Make sure that your legs are straight. We're going to hold it for a five count before controlling it back down.

We'll perform 12 reps of this exercise. You ready? Let's go.

Three, two one-- excellent. Control it down. 11 more.

Up, squeeze, four three, two, and one-- great job.

And up five, four, three, two, and one--

Make sure you squeeze those glutes. And up, squeeze, five, four, three, two, one--

great job. Come on. Five, four, three, two, one--

focus, focus, focus-- Squeeze, five, four, three, two, one--

We're halfway there. Come on. Five, four, three, two, one--

and up, squeeze those glutes, five four, three, two, one--

back up, five, four, three, two, one--

Three more. Five, four, three, two, one--

back down. Last two, five, four, three, two, one--

this is it right here. Come on. Five, four, three, two, one--

now we're going to transition to the other side. Again, focus.

Keep your elbow directly below your shoulder, feet flexed, feet straight. We're going to come up, squeeze our glutes,

hold position for a five count. Let's go. Five, four, three, two, and one-- control it down.

Great job. Come on. I know it's challenging. Five, four, three, two, one--

and back up, squeeze those glutes. Five, four, three, two, one--

control it. Back up. Five, four, three, two, one--

and up. Five, four, three, two, one--

back down. Make sure you stay in position. Five, four, three, two, one--

we're halfway there. Stay with me. Let's go. Five, four, three, two, one--

control it back down. And up. Five, four, three, two, one--

back up. Five, four, three, two, one-- come on.

You're doing great. Keep it up. Five, four, three, two, one--

last two. Come on, finish strong. Five, four, three, two, one--

This is it right here. Come on. Five, four, three, two, and one--

great job. [MUSIC PLAYING]

The Walking Lunge is a super effective way to work the lower body, targeting the glutes, quads,

and hamstrings. Starting position, feet hip width apart, toes pointed forward.

Make sure you maintain a good posture, hands on your hips, chest out, shoulders back. From this position, you're going to step out

into a lunge, briefly pause, and push up.

Step out, briefly pause, and come up, squeezing the glutes at the top. Make sure you focus on maintaining control throughout.

Take your time. You ready? Let's go. [MUSIC PLAYING]

And come up. Excellent. Make sure you maintain control. Take your time. Focus on excellent execution on every single one of these.

And come up. Great job. [MUSIC PLAYING]

Keep the core tight. Squeeze the glutes. Excellent.

Make sure you keep your weight over the lead leg. Maintain good posture.

Great job. [MUSIC PLAYING]

Excellent. Keep working with me. [MUSIC PLAYING]

OK, let's finish strong. Pause, accelerate up. Great.

Pause, accelerate up. Great job. [MUSIC PLAYING]

This is a challenging, spider-man inspired push up that'll really target your core, shoulders, chest, and arms.

When getting into starting position, focus on squeezing your glutes, sucking your belly button in, making sure that your hands are directly below your shoulders.

From this position, you're going to take your left knee, reach it towards your left arm, return it back to starting position.

Take your right knee, reach it towards your right arm, return it back to starting position before coming down into a Push Up,

squeezing the shoulder blades back, extending back up, and that's one rep. We'll perform 12 reps this set.

You ready? Let's go. Reach, reach, down, push away--

excellent. Reach, reach, down, push away-- great job.

Keep it up. Keep it up.

Halfway there.

Keep that core tight. Three more, and two, last one--

great job. [MUSIC PLAYING]

The Romanian Deadlift is one of my favorite ways to target the glutes and hamstrings. Starting position, maintain good posture, shoulders back,

feet hip width apart pointed straight ahead, glutes nice and tight, core tight. From this position, we're going to bend at the waist,

reaching our dumbbells down, reaching our butt to the rear, coming down slightly past the knees,

pulling back through, squeezing the glutes at the top. That's one rep. We will perform 12 reps this set.

[MUSIC PLAYING]

Excellent. Make sure you reach your butt back. Keep the weight back on the heels as you transition down.

Squeeze your glutes at the top. Great work.

Remember to breathe. Excellent.

Four more. And squeeze-- And last one.

Excellent job. [MUSIC PLAYING]

The single-leg squat to row is an excellent total-body exercise that will challenge your balance and improve your posture.

Starting position, feet hip width apart pointed straight ahead, shoulders drawn back

to maintain good posture, bellybutton sucked in. From this position, you're going to elevate your left leg slightly off the ground, shifting

your weight to the right. You're going to lower yourself into a Squat position, pushing through the ground coming up

and drawing your shoulder blade back, pulling the cable, pausing at the top before releasing back out.

That is one rep. [MUSIC PLAYING]

Focus. Keep that shoulder blade back as you squeeze. Release back out into the squat.

Great job. Let's finish strong. Squeeze the glute at the top.

Squeeze the shoulder blade back. Keep the core tight. Great job. Come on, stay with me.

This is a challenging exercise. Sit into it and come up.

It's OK to tap the toe if you need to maintain balance. Sit into it. Come up strong.

Great job. Stay nice and slow. Maintain control throughout.

Let's get two more. Finish strong. Last one.

Great job. Now we're going to transition to the other side. Left arm on your hip, right leg elevated.

You're going to sit into the squat, come up, and row.

Sit into that squat, come up, and row. Make sure your feet stay straight.

Sit into that squat, come up, and row, squeezing the shoulder back. Keep your core tight.

Excellent job.

Focus on maintaining proper alignment. Take your time. Sit into it, come up, and row, squeeze back.

Sit into it, come up, and row, squeeze back.

Sit into it. Sit into it. Come up and row, squeeze back.

Focus-- squeeze-- Last two. Finish strong.

squeeze-- last one. Sit into it, come up, squeeze.

Great job. [MUSIC PLAYING]

The mountain climber is a challenging core exercise that will really get your heart rate up and allow you to burn some serious calories.

Starting position, feet hip width apart, back flat, core tight, hands directly below your shoulders.

From this position, you're going to drive the knees forward towards your chest.

You ready? Let's go. Drive those knees.

Keep your core tight. Great job. Excellent.

Make sure you remember to breathe. Let's go. Finish strong.

Let's go. Five, four, three, two, and one--

great job. That was a fantastic set. Let's take a quick break, no more than two minutes.

Grab some water, and we'll do it again. Pause this video and press Play when you're ready to continue.

[MUSIC PLAYING] Are you ready for the next set?

Remember to focus on your form. That's the best way to achieve results. [MUSIC PLAYING]

Starting position, make sure that your elbow is directly below your shoulder, feet flexed. From here, we're going to raise our hips up, squeeze our glutes,

pull our hips forward. Make sure that your legs are straight. We're going to hold it for a five count before controlling it back down.

We'll perform 12 reps of this exercise. You ready? Let's go

Three, two, one-- Excellent. Control it down. 11 more.

Up, squeeze, four, three, two, and one--

great job. And up, Five, four, three, two, and one--

make sure you squeeze those glutes. And up, squeeze, five, four, three, two, one--

great job. Come on. Five, four, three, two, one--

focus, focus, focus. Squeeze, five, four, three, two, one--

we're halfway there. Come on. Five, four, three, two, one--

and up, squeeze those glutes, five four, three, two, one--

back up, five, four, three, two, one--

three more, five, four, three, two, one--

back down, last two, five, four, three, two, one--

this is it right here. Come on. Five, four, three, two, one--

Now we're going to transition to the other side. Again, focus.

Keep your elbow directly below your shoulder, feet flexed, feet straight. We're going to come up, squeeze our glutes,

hold position for a five count. Let's go. Five, four, three, two, and one-- control it down.

Great job. Come on. I know, it's challenging. Five, four, three, two, one--

and back up. Squeeze those glutes Five, four, three, two, one--

control it. Back up, five, four, three, two, one--

and up, five, four, three, two, one--

back down. Make sure you stay in position. Five, four, three, two, one-- we're halfway there.

Stay with me. Let's go. Five, four, three, two, one--

control it back down, and up, five, four, three, two, one.

Back up, five, four, three, two, one-- come on.

You're doing great. Keep it up. Five, four, three, two, one--

last two. Come on, finish strong. Five, four, three, two, one--

this is it right here. Come on. Five, four, three, two, and one--

great job. [MUSIC PLAYING]

Starting position, feet hip width apart, toes pointed forward. Make sure you maintain a good posture, hands on your hips,

chest out, shoulders back. From this position, you're going to step out into a lunge, briefly pause, and push up.

Step out, briefly pause, and come up, squeezing the glutes at the top. Make sure you focus on maintaining control throughout.

Take your time. You ready? Let's go. [MUSIC PLAYING]

And come up. Excellent. Make sure you maintain control. Take your time. Focus on excellent execution on every single one of these.

And come up-- great job. [MUSIC PLAYING]

Keep the core tight. Squeeze the glutes. Excellent.

Make sure you keep your weight over the lead leg. Maintain good posture.

Great job. [MUSIC PLAYING]

Excellent. Keep working with me. [MUSIC PLAYING]

Last two on each leg.

Last one on each leg.

OK, let's finish strong. Pause, accelerate up-- great.

Pause, accelerate up-- great job. [MUSIC PLAYING]

When getting into starting position, focus on squeezing your glutes, sucking your belly button in, making sure that your hands are directly below your shoulders.

From this position, you're going to take your left knee, reach it towards your left arm, return it back to starting position.

Take your right knee, reach it towards your right arm, return it back to starting position before coming down into a Push Up,

squeezing the shoulder blades back, extending back up, and that's one rep. We'll perform 12 reps this set.

You Ready? Let's go. Reach, reach, down, push away--

excellent. Reach, reach, down, push away-- great job.

Keep it up. Keep it up.

Halfway there.

Keep that core tight. Three more.

And two-- last one--

great job. [MUSIC PLAYING]

Starting position, maintain good posture, shoulders back, feet hip width apart pointed straight ahead, glutes nice and tight, core tight.

From this position, we're going to bend at the waist, reaching our dumbbells down, reaching our butt to the rear,

coming down slightly past the knees, pulling back through, squeezing the glutes at the top.

That's one rep. We will perform 12 reps this set. [MUSIC PLAYING]

Excellent. Make sure you reach your butt back. Keep the weight back on the heels as you transition down.

Squeeze your glutes at the top. Great work.

Remember to breathe. Excellent.

Four more. And squeeze-- And last one.

Excellent job. [MUSIC PLAYING]

Starting position, feet hip width apart pointed straight ahead, shoulders drawn back

to maintain good posture, belly button sucked in. From this position, you're going to elevate your left leg slightly off the ground, shifting

your weight to the right. You're going to lower yourself into a Squat position, pushing through the ground coming up

and drawing your shoulder blade back, pulling the cable, pausing at the top before releasing back out.

That is one rep. [MUSIC PLAYING]

Focus-- keep that shoulder blade back as you squeeze. Release back out into the squat.

Great job. Let's finish strong. Squeeze the glute at the top.

Squeeze the shoulder blade back. Keep the core tight. Great job. Come on. Stay with me.

This is a challenging exercise. Sit into it and come up. It's OK to tap the toe if you need to to maintain balance.

Sit into it. Come up strong. Great job. Stay nice and slow.

Maintain control throughout.

Let's get two more. Finish strong. Last one-- great job.

Now we're going to transition to the other side. Left arm on your hip, right leg elevated.

You're going sit into the squat, come up, and row.

Sit into that squat, come up, and row-- make sure your feet stay straight.

Sit into that squat, come up, and row, squeezing the shoulder back. Keep your core tight.

Excellent job.

Focus on maintaining proper alignment. Take your time. Sit into it. Come up and row, squeeze back.

Sit into it, come up and row, squeeze back.

Sit into it. Sit into it. Come up and row. Squeeze back.

Focus-- squeeze-- Last two. Finish strong.

Squeeze-- Last one. Sit into it, come up, squeeze, great job.

[MUSIC PLAYING] Starting position, feet hip width apart,

back flat, core tight, hands directly below your shoulders. From this position, you're going to drive the knees forward

towards your chest. You ready?

Let's go. Drive those knees. Keep your core tight.

Great job. Excellent.

Make sure you remember to breathe. Let's go. Finish strong.

Let's go. Five, four, three, two, and one--

great job. [MUSIC PLAYING]

Starting position, feet staggered, toes pointed forward. I want you to shift your weight into your right leg

while keeping your trail leg heel planted firmly on the ground. We will hold this position for 30 seconds.

You ready? Let's go. [MUSIC PLAYING]

We're halfway there. Great job. Make sure you remember to breathe.

And five, four, three, two, and one--

come up. We're going to switch legs now.

Make sure the back heel stays planted, chest up, sit in to the left, and hold it 30 seconds.

Let's go. [MUSIC PLAYING]

Make sure you remember to breathe.

We're halfway there.

And five, four, three, two, and one--

great job. [MUSIC PLAYING]

Starting position, feet hip width apart, shoulders back. Place your hands on your hips, take your right leg,

reach it back. Make sure your toe is pointed straight along with the lead leg. You're going to slightly shift to your left leg,

tucking your hips underneath, squeezing your right glute while maintaining good posture. We're going to hold this position for 30 seconds.

Make sure you do not allow your lead knee to travel past your toes.

Excellent job. Now to create a deeper stretch, what I want you to do

is take your right arm, reach and extend towards the ceiling, slightly shifting into your left side, and holding that position.

Excellent. And three, two, one--

outstanding. Return back to starting position. Great job. On the other side, now we're going to reach back,

extending the left leg. Make sure that your toes are pointed straight ahead. Sit into that right leg, tuck your hips underneath,

squeezing the glutes. Make sure that your shoulders are pulled back. Do not allow your knee to travel past your toes

as well on the lead leg. Great job. Hold this for me, 30 seconds. Excellent.

Make sure you breathe.

And now for a deeper stretch, what I want you to do is take your left arm, extend it towards the ceiling,

slightly shifting to the right and holding that right there. Excellent.

In four, three, two, and one-- return back to the starting position.

Great job. [MUSIC PLAYING]

Starting position, feet hip width apart, toes pointed straight ahead. Position your arm at a 90 degree angle in a doorway

or against a sturdy wall. You're going to hold this position, extending your chest out, pulling your shoulder blades back, and gently rotating outward,

holding that for 30 seconds. You ready? Let's go.

Again, keep your core nice and tight. Keep your chest out. Gently rotate outward so you feel a light stretch

on your shoulder.

Excellent. Make sure you breathe. And five, four, three, two, one--

great job. Now we're going to transition to the other side, chest out, shoulder back, gently rotate outward,

getting a nice stretch on your shoulder. Hold that position for 30 seconds. You ready? Let's go.

Great job. Keep the shoulder back and down. Gently rotate outward. Keep your core tight.

Great job.

And 10, nine, eight, seven, six, five, four,

three, two, and one-- Awesome session. I know these exercises aren't easy, but don't you feel great?

With each workout, we get closer and closer to your goal. Now get some rest, and I'll see you for the next workout.